No Friday night class this week. Sorry for any inconvenience. All other classes normal. Skill: Bike 25/20 Calories, All Out Rest 3 minutes, now… 3 rounds of: Bike for 5 seconds less than all out time for max calories Rest 2:00 For total time and calories burned in 3 rounds Conditioning: Every...Read More
Skill Work: 300m Bike Sprint 30 second Hollow Hold Rest 1:00 6 rounds for time Conditioning: 30 Double Unders 10 Dumbbell Push-ups (50/35) 10 Leg Tucks* 10 Dumbbell Box Step Overs (50/35) @ (24/20″) 4 round for time *Leg tucks are performed by hanging from a bar with an alternated grip....Read More
Strength: Deadlift 5 reps @ 70% 1RM 3 reps @ 80% 1+ reps @ 90% For max reps at 90% (15:00 cap) Conditioning: Every Minute On the Minute perform: 10 Double Unders 1 Power Clean (155/103)* 1 Front Squat* For score* (10:00 cap) *Add 1 Power Clean and 1...Read More
Happy Columbus Day! Conditioning 1: Columbus Row, 3-person team 2100m For Time Conditioning 2: 300m Run 25 Sit-ups 20 Shoulder Touches 15 Alternating Hand Raising Push-ups 10 Pistols 5 Muscle-ups 3 rounds for time Compare to Friday, 14 October 2016 Stability Work: 10 Double Kettlebell Front Squats* 40m Kettlebell Waiter Walks* 50...Read More
Old school from October 2014! Conditioning: Complete as many rounds as possible in 6 minutes of: 20 Wall-ball Shots (20/14) @ 9′ 40 Double Unders …Rest 3 minutes Complete as many rounds as possible in 5 minutes of: 10 Hang Power Cleans (135/95) 40 Speed Skips …Rest 3 minutes Complete as many...Read More
Skill: MPCF Board WOD Row 500m For Time Conditioning: “Hammer Time” 15 Chest-2-Bar Pull-ups 25 Burpees 35 Front Squats (75/53) 45 Double Unders 45 Calories Rowed 35 Sit-ups 25 Push Press (75/53) 15 Lateral Bar Jumps* For Time *Jumping over the bar both directions equal 1 Compare to Tuesday, 21 February 2017 ...Read More
Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked in...Read More
Friday night class is cancelled this week. Sorry for any inconvenience. Conditioning: Perform as many reps as possible in 12 minutes of: 6 Kettlebell Swings (72/53) 8 Toes-2-Bar 10 Calories Rowed 24 Single Unders For Score Strength: Front Squat 5-5-5-5-5 5-Rep Max Mobility: Posterior Chain Floss – 1:30/side T-Spine Smash –...Read More
Sprints: Max calories biked in 15 seconds Rest 30 seconds Max calories rowed in 15 seconds Rest 1:00 Max calories biked in 30 seconds Rest 1:00 Max calories rowed in 30 seconds Rest 2:00 Max calories biked in 45 seconds Rest 1:30 seconds Max calories rowed in 45 seconds Rest 3:00 Max calories biked...Read More
